Wide Grip Pause Bench + Rowing and Chest Superset

Morning

Warm up
A.) Foam roll back
B.) 6 rounds - Row :20 @ 90% - row :40 @ 60%
C.) Stretch groin/hamstrings/hips/quads

Results
A.) Comp
B.) 2.5k
C.) Comp

Afternoon

Work
A.) 3x3 Wide grip bench press w/:03 pause at bottom
B.) 3rnds: 25 situps - 25 cable cross - 10 plyo push up - 10 DB floor presses

Results
A.) 225/230/235
B.) UB/80lbs/Comp/50lbs

Notes:
Tough day today with the extra people. But, last week was really heavy on chest so this week we took it a bit lighter. The last two days of the week are going to be rooooooough.